Which is healthier, Butternut Squash or Quinoa?

Neither is clearly better — they have different strengths. Butternut Squash has 45 calories and 1g protein per 100g, while Quinoa has 120 calories and 4.4g protein.

How many calories are in Butternut Squash vs Quinoa?

Butternut Squash contains 45 calories per 100g, while Quinoa contains 120 calories per 100g.

Which has more protein, Butternut Squash or Quinoa?

Quinoa has more protein with 4.4g per 100g compared to 1g.

Butternut Squash vs Quinoa

Nutrition Comparison per 100g

Butternut Squash 5

5 Quinoa

Vegetables vs Grains

Side-by-Side Nutrition Facts

Nutrient	Butternut Squash	Quinoa	Better
Calories	45kcal	120kcal	Butternut Squash
Protein	1g	4.4g	Quinoa
Total Fat	0.1g	1.9g	Butternut Squash
Carbohydrates	11.7g	21.3g	Quinoa
Fiber	2g	2.8g	Quinoa
Sugar	2.2g	0.9g	Quinoa
Vitamin C	21mg	0mg	Butternut Squash
Calcium	48mg	17mg	Butternut Squash
Iron	0.7mg	1.5mg	Quinoa
Potassium	352mg	172mg	Butternut Squash

Macronutrient Breakdown

Butternut Squash

Protein: 1g Fat: 0.1g Carbs: 11.7g

Quinoa

Protein: 4.4g Fat: 1.9g Carbs: 21.3g

Data Source

Nutrition data sourced from the USDA FoodData Central SR Legacy database. All values are per 100g of the food item. Actual nutritional content may vary by preparation method, brand, and serving size.

Butternut Squash vs Quinoa — Key Takeaway

Butternut Squash has 75 fewer calories per 100g than Quinoa, making it the lighter option. For protein, Quinoa leads with 4.4g per 100g. Butternut Squash provides 21mg of vitamin C.

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